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Components

Back Squat

Power Snatch

Toes-To-Bar

Wall Balls

Nor'easter

KB Squat with lowering

Settings

Workout

Nor’easter

– Strength: Final week of Back Squat rep work. This week we’ll conclude with some heavier sets, but your goal is still to have perfect mechanics. – Metcon: Work on being efficient with all movements starting with a pace you can maintain and adjust as you see fit. Snatches should be light. This a benchmark workout.

Warm-up

A:

Box Programming Lower Body Warm-up
With a barbell + foam roller + heavy band
2 Rounds of:
6 RDLs
6 Front Squats
6 Front Rack Reverse Lunges
X-Band Walk x 10 Steps each direction
Foam Roll each Adductor x 10 passes each
Then,
5 Rollover to split stretch
10 Lateral Cossack Squats
20-30s Banded Ankle Distractions each.

Strength/Skill

B: Back Squat (3@50%, 3@60%, 3@70%, 3@80%, 3@85%, 1@90%. Rest2:00)

Back Squat

C1: Power Snatch (3 x 3, touch n go preparing for metcon. Rest 30s.)

Power Snatch

Toes-To-Bar

Toes-To-Bar

C3: Wall Balls (2 x 10. Rest 30s.)

Metcon

D: Nor'easter (AMRAP - Rounds and Reps)

AMRAP 15

5 Power Snatches (115, 75)
10 T2B
15 Wallballs (20, 14)

Rx+:(135, 95)(30/20)
L3: (95, 65)
L2: (75, 55) (Knee Lifts) (14, 10)
L1: (65, 45) (Knee Lifts) (10, 8)
Scaling Options:
– Sub Touch n Go Deadlifts with a light to moderate weight

Extra Credit

E: KB Squat with lowering (3 x 6-8. Rest 60s.)

https://www.youtube.com/watch?v=y_smS5nsrAc

Want to see some of these movements in action? Check out our .

Whiteboard:

Thursday, June 27, 2019

Male Clients

1

Joel
Brown

5:00PM CrossFit Group Cla...

1 x 1 @ 405 lbs

2

Albert
Steed

6:00PM CrossFit Group Cla...

1 x 1 @ 355 lbs

3

Brett
Smith

5:00PM CrossFit Group Cla...

1 x 1 @ 335 lbs

4

Matt
Inman

CrossFit: 7:00 AM

1 x 1 @ 325 lbs

5

Dan
Ashworth

6:00 CrossFit Group Clase...

1 x 3 @ 305 lbs

6

Ryan
Fox

6:00 CrossFit Group Clase...

1 x 1 @ 300 lbs

I lost my squats 😭

7

John
Pio

5:00PM CrossFit Group Cla...

1 x 1 @ 275 lbs

8

Greg
Barber

6:00 CrossFit Group Clase...

1 x 1 @ 270 lbs

165, 185, 210, 240, 255, 270

8

Shane
Higgins

5:00PM CrossFit Group Cla...

1 x 1 @ 270 lbs

9

Phillip
Jacobs

5:00PM CrossFit Group Cla...

1 x 1 @ 255 lbs

3@240#

10

Adam
Zazzali

6:00 CrossFit Group Clase...

1 x 1 @ 235 lbs

1x3 205

10

Alan
Brook

8:45 CrossFit Group Class...

1 x 1 @ 235 lbs

135/155/185/210/225 🍰

11

Dan
English

1:00PM CrossFit Group Cla...

1 x 1 @ 195 lbs

Felt good at 185# so did an extra single at 195#.

12

Christian
Bolz

6:00 CrossFit Group Clase...

1 x 1 @ 185 lbs

13

Scott
Stalls

8:45 CrossFit Group Class...

3 x 3 @ 175 lbs

13

Mike
Hendy

8:45 CrossFit Group Class...

1 x 1 @ 175 lbs

Female Clients

1

Jade
Knutson Day

6:00 CrossFit Group Clase...

1 x 1 @ 250 lbs

Singles at 230/240/250/260 missed x2

2

Ali
Papi

5:00PM CrossFit Group Cla...

1 x 1 @ 245 lbs

3

Kimberly
Grenier

5:00PM CrossFit Group Cla...

1 x 1 @ 240 lbs

4

Gretchen
Steed

1:00PM CrossFit Group Cla...

1 x 1 @ 225 lbs

5

Jennifer
Sullivan

8:45 CrossFit Group Class...

1 x 1 @ 190 lbs

5

Stephanie
Sumner

6:00 CrossFit Group Clase...

1 x 1 @ 190 lbs

110, 135, 155, 180

6

Diane
Hodapp

CrossFit: 7:00 AM

1 x 1 @ 175 lbs

6

Meg
Gemelli

8:45 CrossFit Group Class...

1 x 1 @ 175 lbs

Time, stopped @80%, 110, 125, 155, 175

7

Christine
Abbata

6:00PM CrossFit Group Cla...

1 x 1 @ 165 lbs

7

Jamie
Troche

CrossFit: 7:00 AM

1 x 1 @ 165 lbs

7

Shelby
Morge

1:00PM CrossFit Group Cla...

1 x 1 @ 165 lbs

85, 105, 125, 145, 155, 165

8

Courtney
Steele

6:00 CrossFit Group Clase...

1 x 1 @ 160 lbs

9

Amanda
Wickman

5:00PM CrossFit Group Cla...

1 x 1 @ 150 lbs

90%

10

Anna
Zarn

6:00PM CrossFit Group Cla...

1 x 1 @ 140 lbs

Felt really solid

11

Private

CrossFit: 7:00 AM

1 x 5 @ 135 lbs

11

Brooke
Scacheri

8:45 CrossFit Group Class...

1 x 1 @ 135 lbs

11

Rachel
Hatfield

1:00PM CrossFit Group Cla...

1 x 1 @ 135 lbs

11

Stephanie
Chapman

CrossFit: 7:00 AM

1 x 1 @ 135 lbs

12

Katie
Ragan

1:00PM CrossFit Group Cla...

1 x 1 @ 115 lbs

13

Venus
Marie Schrader

6:00PM CrossFit Group Cla...

1 x 1 @ 35 lbs